CrossFit – Sat, Apr 29

Crossfit Chilliwack – CrossFit

Warm up

3 sets:

20 jumping jacks

10 KB deadlifts

50-ft single-arm KB overhead carry/arm

10 KB bent over rows

Skill Review

KETTLEBELL SWING REVIEW | 5:00

Set-up:

Feet shoulder width apart.

Hips and butt back.

Hips higher than shoulders, lower than the knees.

KB in between the feet but slightly in front of the athlete.

Workout Prep

2 sets:

5 KB swings

2 burpees

– Sprint!

RX (AMRAP – Rounds and Reps)

10 Rounds of 1:00 on – 1:00 off for reps:

8 KB swings (35/53 lb)

4 burpees

– Pick up a new minute where you left off the previous minute.

INTERMEDIATE (AMRAP – Rounds and Reps)

10 Rounds of 1:00 on – 1:00 off for reps:

8 KB swings (35/53 lb)

4 burpees

– Pick up a new minute where you left off the previous minute.

BEGINNER (AMRAP – Rounds and Reps)

10 Rounds of 1:00 on – 1:00 off for reps:

8 KB swings (18/26 lb)

4 burpees

– Pick up a new minute where you left off the previous minute.

Post Workout Skill

3 sets:

:45 GHD hip extensions

– Rest as needed between sets.

Stretch

2 sets:

1:00 standing pike stretch

:30 cobra stretch